Fire Your Gym! How to Work Out Effectively at Home

You want to get fit. You want to get healthy. You want to build muscle. Buuuttt…
You don’t have time. You can’t leave your kids. You can’t afford a gym membership.

I GET IT. But you know what? Those are EXCUSES.

Before you get angry at me, hear me out. How much time do you spend watching TV every day? Playing games on your phone? Looking at social media? I’d be willing to bet at least 30 minutes. So you do have time to spend on your health – if you really wanted to. That’s all the time you need! And you don’t have to pay expensive gym membership fees (plus the extra time & gas to get there) or even leave home. Here’s how:

1. If you have one, CANCEL that gym membership now! Especially if you never, ever go there. Guess what, I just saved you up to $300/month! You’re welcome!

2. So you’ve decided to work out at home. Great, now what?? First you need to ask yourself some important questions, such as “What will motivate me to DO this AND to keep going?” Realllllly take time to think about this and make it specific. Your motivation can’t be just “I want to lose weight.” Will you do this to be a healthy example for your kids? To lower your risk of the diabetes or heart disease that runs in your family? What is your “why?”

3. Now that you’ve determined what’s motivating you, it’s time to set some goals. Again, this needs to be specific…but also ATTAINABLE. If your goal is “lose 15 pounds by Saturday” then you WILL fail. And you’ll be more likely to just give up. Instead, set a small goal that you can easily achieve THIS WEEK. For example: Work out 4 days this week with no excuses PLUS Drink enough water every day this week OR Eat at least 4 servings of fruit & veggies every day this week.

4. Figure out what type of workout you LOVE so you’ll stick with it. I personally think yoga is a snooze-fest & uber-uncomfortable…so if I used yoga to meet my goals, I’d probably have excuses out the wazoo & give up really fast. But I know that I LOVE how powerful I feel doing high-energy kickboxing or lifting weights, so that’s my workout-wheelhouse. I stream my workouts online using Beachbody on Demand (BOD) so I have lots of options & never have to create my own workouts or get bored doing the same movements over & over again. It’s only about $8/month so pretty much anyone can afford it! (Maybe your goal for the week is to give up that Grande Pumpkin Spice Latte for a couple days & use that money for BOD instead!). If you’re not sure what your soulmate workout is, spend a few days trying different kinds & pay attention to how you feel.

5. Find a partner or join an accountability group. If your “why” doesn’t quite give you enough motivation to press play every day, then don’t do it alone! Invite a friend over or ask your spouse to join you. I know lots of people who even invite their kids to join them (parenting bonus points for getting the kids involved in healthy activities early!). And hey, if no one in real life wants to join in, reach out to the virtual world! I run accountability groups on Facebook all the time – it may seem silly, but they work! It’s so helpful to have a group of people on the same path that you can turn to for an ass-kicking to get off the couch, for recipe ideas, or just to cheer you on. (Shoot me an email or message me on Facebook to reserve your spot in my next group!)

6. Create your space. You only need about the size of a yoga mat, so find that spot in your house where you can get sweaty with minimal distractions. Make sure your gear (weights, mat, bands, etc.) has a home in that spot, whether it’s a shelf or bin or even the floor – if you have to drag it all there every day, you probably won’t. Then let your family or housemates know that it’s your space & to leave you alone for 30 minutes when you’re in it. Unless they join you, of course!

Once you’re started on your at-home fitness journey, remember: Trust the process, be patient, and ignore the scale. You’ll feel better, have more energy & confidence, and in a few weeks your clothes will start to fit better (or fall off!). You’re on your way!

Where’s your ‘After’ photo?

For those who have followed my journey for awhile, you know that I work out fairly consistently & I’ve started changing my eating habits (watching portion sizes with 21 Day Fix containers, decreasing my coffee size & replacing my afternoon cup with green tea, adding more fruits & veggies to my day). But you may be wondering, “Hey! Where’s your ‘After’ photo?”

Truth is, I don’t have one. And I won’t have one for some time. Why?

INFLAMMATION 

If you bump into the coffee table & bruise your shin, that shiny purple bump of pain is the ‘good’ type of inflammation. It’s your body’s response to the problem & a sign of healing. Unfortunately, in life there’s always a yin to the yang…there is a ‘bad’ type of inflammation, when your immune system gets stuck in hyperdrive and won’t turn off. It can clog arteries over time, leading to heart disease, and it can worsen insulin resistance & keep your blood sugar high. It’s not always something you see on the outside, but that doesn’t mean it’s not there. Your doctor can run a specific type of blood test to find out if you’re experiencing chronic inflammation.

Bad inflammation can be caused by:
* An unhealthy diet
* Not exercising enough
* Consuming too much sugar
* Nicotine, Marijuana, and Alcohol
* Stress 
* Illnesses like Diabetes, Depression, Arthritis, Asthma, or Autoimmune Disorders
* Some foods, like vegetable oils, fried foods, dairy, synthetic sweeteners & saturated fats
* Some allergens, like drycleaning chemicals, detergents, and air pollutants
* Weight gain

I personally have 3 types of arthritis (Rheumatoid, Ankylosing Spondylitis, and Psoriatic Arthritis) and Fibromyalgia – all things that contribute to bad inflammation. When you have these illnesses or if you have bad inflammation, it’s important to keep your weight in check. Being overweight can exacerbate the inflammation, make you feel lousy, cause more illnesses, and make current ones worse. Losing weight can turn off the signals that cause chronic inflammation.

BUT! The crazy loop is…exercise can make the bad inflammation WORSE! It can be a vicious cycle, making you gain weight rather than losing it, even if you’re working hard.

So how do you reduce inflammation & lose weight?
* Exercise – Sorry, you still have to do it! Keep it consistent (30-45 mins, 3-4 days/week), but keep it moderate (cardio like jogging, yoga/pilates, or swimming). Avoid long, intense, strenuous workouts that will cause a high pain response from your body.

* Antioxidants – Add more green tea, berries, dark green veggies like broccoli & kale, and root veggies like turnips to your daily menu.

* Spices – Go nuts with these (they’re all free on 21 Day Fix)! Add lots of garlic, cinnamon, turmeric, cayenne pepper, oregano, and ginger to your meals.

* Omega-3 Fatty Acids – You can eat more foods like avocados, salmon, chia seeds, flax, and walnuts, and/or you can take fish oil supplements.

* Sleep – Invest in a comfortable mattress & bedding that will help you get 7-9 hours of sleep each night. Even a single night with loss of sleep can trigger bad inflammation.

 

4 Ways to Start Living Life to the Fullest

Man.
Because he sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.
-The 14th Dalai Lama

Do you feel like you’re in a rut? In need of new hobbies, adventure, travel? Maybe it’s a side effect of January 1; a New Year’s Resolution mindset. Or maybe it’s a sign that you’re not living your life to the fullest. I have definitely been feeling this way lately. I spend more time with my F.R.I.E.N.D.S on Netflix than my actual friends. I go to work, watch TV, go to bed, repeat. This is no way to live. Life is too short to miss out on being happy.

So call it a New Year’s Resolution or call it a kick in the pants, but I’ve decided that I need to take the reigns on my life and do something about this problem. Here are some ways I’m working to light that inner fire:

1. Focus on Mindfulness & Conscious Living
I call myself a “poorly practiced Buddhist” because it’s my “religion” but I’m not good at following through on portions of it, like meditating…I’m too much of a professional napper. However, the one Buddhist practice I enjoy the most is Mindfulness. I try to practice mindful walking, especially in crowded areas where I’m likely to become frustrated. With each step I remind myself how lucky I am to have the ability to walk, how blessed I am to have comfortable shoes, how happy I am that my joints don’t hurt that day. Being mindful can be as simple as stopping for a moment to admire the sunset, listen to the birds chirping, or feel the wind. Too often we rush through life & don’t take note of the things around us that make up our world. I’m going to aim to do this more often & appreciate everything I have.

2. Pursue Your Passions
There’s a saying that goes something like, The things you daydream about are your true passions. If you’re not sure what you’re truly passionate about, start there. Then find ways to turn those into a full-time thing & you’ll find your life’s happiness.
For me, those things are Writing, Travel, Helping People, and Fitness. Is there such a thing as a Travelling Fitness-consultant Columnist?! Sadly, that’s unlikely. But it doesn’t mean I can’t create something out of my passions. I’m an online health & fitness coach, with the goal of helping people on the same journey as me. I travel at least 1-2 times each year, visiting new places & learning about new cultures. I’ve started writing here to keep my creative flow. I’m going to work on building on these passions, so they’re more than just occasional time-consumers.

3.  Turn your Bucket List into a Goal
We all have that Bucket List in the back of our minds – things we all want to do…someday. Few of us actually act on that list. But think of it this way: what if you only had a short time left to live? What things on that list would you regret “not having time for?” We all need to start ticking those items off the Bucket List, and the way to do that is to make them GOALS rather than WISHES. When something is a goal, you can set concrete steps to making it happen.
If reaching your ideal weight is on the Bucket List, set some goals to get there: Commit to a workout program for a month. Start eating more fruits & veggies. Limit sugary sweets.
If visiting Europe is on the Bucket List: Put a percentage of your pay in a savings account. Take lessons to learn a new language.

4. Stop Settling
Don’t settle for a job you don’t like. Don’t settle for someone who’s not making you happy or for friends who make you feel like a lesser person. Don’t settle for a weight you are unhappy with. Go for what you really want. Walk away from anything that doesn’t help you grow or make you happy. I definitely have some of those things in my life and that may be part of why I’m stuck in a rut. Remember that you are responsible for your own happiness. It’s time to get out there and make it happen.

Daylight Saving: 4 Ideas for Your Extra Hour

It’s Daylight Saving Time! Did you remember to turn your clocks back an hour last night?
I love this time of year for the extra hour of sleep, but it’s also a great time to add an hour of productivity to the day! Here are some ideas to make it productive AND healthy.

Make a real breakfast
High in fiber, low in fat, and lots of protein: that’s your goal! Take the extra hour to make a mouthwatering breakfast to kick your day off right. Go for some fresh fruit with yogurt, a whole wheat bagel or toast, and eggs.

Exercise
Your body is probably on a pre-DST schedule until spring. Remember that time you always say you don’t have to hit the gym? You’ve just found it! Use the extra time to try out new workouts until you find your soulmate fitness program/routine.

Explore
The weather right now is perfect for long walks. Find a nearby nature trail, stroll your neighbourhood, or hop on a bike and ride around your city. You’re bound to find a new favourite coffee shop, store, or park.

Practice mindfulness
Health is not just about the body, it’s also important to let your mind take a break once in awhile. Use the hour as “me time” to meditate or just sit quietly, being mindful of your breathing. You could even find a place to sit outside (by the water, in a park, etc.) and just listen to the sounds of nature. Taking time out of your day to relax is essential to living a well-balanced life.

3 Ways to Add Fitness Into Your Busy Schedule

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1. Set goals, both short-term and long-term
   
   Having a long-term fitness goal in mind is important. It gives you something to work towards and be excited about, so you’ll actually want to fit it in. Perhaps your long-term goal is to run next spring’s local 5K. Make short-term goals that take less than 6 weeks to accomplish & help you reach your long-term goal. Your short-term goals could include drinking more water daily, walking 1K every night after dinner, or taking the stairs in your office.
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2. Every little bit counts

   Think you have NO time to get any calorie-burning done? WRONG! Go for a walk (even around the office) on your lunch break. Do 10 squats in the washroom every time you go or do calf-lifts while cooking. Have a can’t-miss TV program? Alternate push-ups and crunches at every commercial break. Find the small pieces of time in your day that you’re idle & add a bit of fitness in.

3. Enlist a success partner

   When you’re accountable to someone else, it’s more difficult to give up.
   Change your daily BFF-phonecall to a walk or bike ride together & make it a permanent date. Talk to your spouse or partner and explain how important this is to you. Maybe they could take over making the kids’ lunches to give you 30 minutes to yourself each day. Or come up with ideas to get the entire family involved: group swimming, living room dances, walk the dog together, or even chores.

Passion is not in the “what” you’re doing, it’s in the “why”

Think about the last time something urgent came up in your life. It HAD to be done. There could be no ifs, ands, or buts. You made it happen, didn’t you? You pulled whatever strings you had, you made the calls, you did what you had to. And it happened. Now imagine that same task on your plate, but you have unlimited time to complete it. Chances are, you’d put it off. It wouldn’t be priority. Why is that?

When something is urgent, you focus on the “why.” Your mission is clear. It’s the power of purpose. When that same task isn’t urgent, you focus on what has to be done and forget about why it’s important.

The same theory can be applied to your health & fitness goals. If you focus on the what (“I need to lose 100 lbs.”), you forget about the purpose behind it. You procrastinate. You tell yourself “I’m too busy right now” or “I’ll start working out on Monday” or “My friend’s birthday is coming & I want to have some cake, so I’ll start dieting after that” or “I can’t afford to eat healthy food.” But none of that is really true is it? These are just your excuses because you’re focusing on the “what” and thinking “ugh I don’t want to get off the couch right now just to get sweaty.” But think about it this way: What if you found out you had to exercise for 1 hour every day this week or you’d die on Saturday? You’d make it happen, wouldn’t you?

So what’s your purpose? What’s your “why?” 
It can’t just be that you want  to lose weight. Go deeper.
* Maybe you want to be able to play with your kids.
* Maybe you want to have kids.
* Maybe you’re a fashionista who wants more shopping options.
* Maybe you have depression and need the endorphins to start feeling better.
* Maybe you’ve been diagnosed with an illness that exercise can help alleviate – or even cure. 

That last one is where my “why” exists. Several years ago, I asked my doc why I can work out for an hour & be normally out of breath, but when I go up one flight of stairs I’m gasping for air. He sent me for numerous tests and finally, a cardiologist told me that I have a weak heart for my age & it’s not able to pump as hard as it needs to for the cardiovascularly taxing move of stair-climbing. He said that as we age, our heart strength naturally declines…so by the time people my age reach the level I’m at now, my heart strength could be declined to that of an old lady’s. This hit home, and hard. My grandfather died of his eighth or ninth heart attack. Heart disease is in my family. The longer I remain overweight or inactive, I’m at serious risk. The good news? The heart is a muscle and muscles can be strengthened through exercise and losing weight. HELLO, WHY.

So think about WHY you want to eat better or WHY you want to lose weight. Find that purpose. Pledge yourself to it. Tape it to the fridge and the mirror. Think about it every time a donut is staring you in the face. Imagine what your life will be like when you’ve reached your goals.
                                                          You’ve got this.